2. Fatty acid content: If an oil is high in omega 3 fatty acids, it is best to use this particular oil in dressings or as a finishing oil as heart healthy omega 3’s breakdown at high heat.

3. Processing method: Cold pressed oils are high in antioxidants and as the healthy fats are still intact, they should be used at lower temperatures than refined oils. Refined oils have a lighter flavour, colour and odour than unrefined oils.

4. Length of cooking: If you are simply pan-frying an egg quickly, butter is fine, but if you are sauteeing for longer periods of time, combine butter with a refined oil or use a fat with a higher smoke point than butter.

In saying that, the best oils for very high heat cooking such as deep-frying and searing are generally oils that are refined and have a high smoke point above 425F. These oils include peanut oil, refined olive and canola oil, grape seed oil and other refined vegetable oils. As these oils are generally hydrogenated, choose deep-fried foods less often as they may be a source of trans fats.

Oils best used at medium-high heat sauteeing include canola oil, avocado oil, coconut oil and all refined vegetable oils including light olive oil. You can use butter and coconut oil at this heat for short cook times as both of these fats have a smoke point of 350F. You can roast/bake up to 400F with extra virgin olive oil, canola oil and refined coconut oil as well as refined vegetable oils.

Oils best used cold (generally high in Omega 3’s) include flax seed, walnut, hemp seed and wheat germ oil as well unrefined/cold pressed sunflower and pumpkin seed oil. Camelina oil is an amazing locally sourced oil and although high in Omega 3, it is more heat stable as it is a good source of Vitamin E, a potent antioxidant.

If you have any further questions related to the best options for cooking oils or how cooking oils can affect our health, contact me at Nicole.marchand@eatwellhalifax.ca.

I LOVE this meal in the fall! Not only because eggplants, hot peppers (optional) and tomatoes are available locally at this time, but because it is SO simple, tasty, nutritious and it is a wonderful, warm dish to welcome cooler temperatures!

Directions: 1. Cook quinoa on stove. Boil water, reduce to a simmer and cover for 15 minutes.2. Meanwhile, slice eggplants thinly and pan-fry eggplant slices for about 2 minutes on each side (done in a few batches) and sprinkle each slice with salt.3. Chop jalapeno and break apart cauliflower, spinach and basil/oregano leaves.4. Once quinoa is finished, turn off heat.5. Preheat oven to 400F.6. Assemble parmigiana as follows:Eggplant, sliced tomatoes, cauliflower, jalapenos, cheese, quinoa, tomato sauce, spinach, herbs, seasonings. Repeat and top with remaining cheese and sauce.7. Place in the oven for 20-25 minutes. Let cool for 10 minutes before slicing into 4-6 servings.

Myth #3: You can't include dairy in the diet if you are lactose intolerant

Symptoms related to lactose intolerance can be very uncomfortable, even painful and embarrassing. I can understand why anyone on the spectrum of lactose intolerance may prefer to just avoid all dairy products. However, depending on the amount of ‘lactase’ (the enzyme which breaks down lactose) found in the small intestine, most people with lactose intolerance can have small amounts of lactose as some dairy products are easier to digest than others.

For example, one cup of cows milk has the most lactose at 12-13g/cup while goat’s milk isn’t far behind at 11g/cup. Cottage cheese has 3g/½ cup while ice cream has 3-6g/½ cup. Although yogurt has about 6g per ¾ cup, a small amount of yogurt is often tolerated by those with lactose intolerance as the bacteria in yogurt helps with the digestion of the lactose. Also, there are lactose-free yogurts available on the market these days as well.

Many cheeses, on the other hand, are generally accepted by those with lactose intolerance. As lactose is the type of sugar found in cheese, any cheeses without sugar are also lactose-free. Cheeses are lactose-free if they are hard, due to drainage of lactose into the liquid (whey) and old, due to fermentation of the lactose. Cheeses that are generally lactose-free are cheddars, hard parmesan and swiss. Cheeses that are generally low in lactose include goat cheese, blue, brie and ricotta. All of the above cheeses can be digested by many people living with lactose intolerance.

If avoiding or reducing lactose, keep in mind that many prepared products do contain hidden lactose and therefore, it is important to look for the following words on ingredient lists which indicate the presence of lactose: milk solids, milk powder, buttermilk, curds, whey and yogurt.

Working with a dietitian can help you discover which dairy products and amounts can be tolerated in order to ensure a varied, balanced diet, free of symptoms.

Any other nutrition myths you’ve heard of, follow or are just interested in? Contact me at nicole.marchand@eatwellhalifax.ca and I can discuss the myth in an upcoming newsletter/blog.​Eat Well Halifax,Nicole Marchand, RD

Myth #2: Ultra Low Carbohydrate Diets such as the Ketogenic Diet are Great for Weight loss

The Ketogenic diet promotes the use of fat for energy as the intake of carbohydrates, the body’s main form of energy, is limited. This diet may lead to weight loss in the short term, but is highly unsustainable. As with any extreme diet, up to 95% of people regain the weight due to unrealistic dietary restrictions. Furthermore, due to the avoidance of whole grains, fibrous starchy vegetables and even carbohydrate-rich plant proteins, you may be at risk for nutrient deficiencies as well, especially B vitamins. Finally, as our gut bacteria require carbohydrates for food, a lower carbohydrate intake has been associated with changes in colonic mucosal health which negatively affects our overall health.

An optimal diet for you is not found online or in a magazine, it is found with an awareness and understanding of what you need based on your lifestyle, activity level, nutrient needs and personal preferences. ​Eat Well, Halifax,Nicole Marchand, RD

​While I don’t recommend a large meal right before going to bed for most people, the concept of not eating after a certain time in the evening is a myth because every person has individual nutrient and energy needs and varying schedules. We meet our nutrient needs through dietary intake and therefore, depending on your schedule or lifestyle, eating a balanced meal or snack in the late evening might be necessary to ensure optimal nutrient intake. People who might require a meal or a snack in the evening include those who exercise or burn extra calories later in the day, those who stay up late or work in the evening and well, anyone who is hungry at night. Most of the time a small, balanced snack before bed would do the trick. Examples of great evening snacks include yogurt and berries or a sliced apple with cheese.

Any questions related to this blog or any other nutrition myth? Contact me at nicole.marchand@eatwellhalifax.ca.

​Local foods are a fantastic choice year around as the produce is harvested and sent to market right away or stored in proper conditions for the winter, preventing the breakdown of nutrients and flavour. However, when preparing meals or recipes in the winter or during the ‘off season’ that require vegetables such as peas, broccoli, peppers, celery, green beans, corn, etc., should we opt for fresh, frozen or canned?

FRESH:Imported, fresh vegetables in the winter can be quite expensive. Furthermore, these vegetables are grown for transport and stability as opposed to flavour and nutrient content. Imported vegetables are also harvested before fully ripened in order to increase the shelf life and are therefore unable to produce their full spectrum of nutrients and flavours on the vine. Finally, many vegetables are treated with ethylene gas in order to ripen them during transportation, which can produce a mealy, flavourless product. As imported products may have up to three weeks between harvest and intake, there may be as much as 50% fewer nutrients in the product as nutrients deteriorate as soon as a vegetable is harvested. At the same time, fresh vegetables are still a source of nutrients and antioxidants and can be handy in the winter months.

FROZEN:Frozen produce is convenient and can be inexpensive. Such vegetables are generally sliced and ready to go and can be added to any cooked meal from frozen. Produce that is grown for freezing is harvested, blanched (with the exception of fruit and some vegetables) and flash frozen for maximum nutrient retention. Blanching the vegetables will deactivate enzymes that breakdown nutrients and flavour after harvest. Although the vegetables lose some nutrients during the blanching process, there is minimal nutrient and flavour loss during freezer storage. Frozen vegetables should be cooked from frozen in order to retain texture, flavour and nutrients.

You can also freeze your own fruits and vegetables for the winter. It is best to purchase locally grown produce during peak season, where it is least expensive, and then freeze the fruits or vegetables individually on a tray before storing in the freezer in oxygen-free containers (or reusable freezer bags). By freezing individually, you can grab one portion at a time throughout the winter months. In order to retain texture in cooking, you may also want to blanch the vegetables before freezing them.

CANNED:In terms of canned foods, there is some controversy around the BPA in aluminum cans, however, purchasing no to low sodium canned goods can be an inexpensive alternative to frozen or fresh, just make sure to rinse them well before use. Although some nutrients are lost during the canning process, some canned vegetables, such as tomatoes, may actually be nutritionally superior to their fresh counterparts due to the release of nutrients from cell walls during the cooking/canning process.

In the end, choosing local vegetables year around is likely the best option, but there are times where imported foods come in handy, especially throughout the winter months. All vegetables, whether fresh, canned or frozen, help us meet our daily vegetable needs ​(about 2 cups) and depending on your lifestyle and what works best for you, any or a mixture of the above options will do.

​Before I discuss ways in which we can reduce high cholesterol levels, it is important to understand that our bodies do need cholesterol as it provides structural support for each of our cells and it is required in the production of certain hormones. Due to this, our livers actually produce cholesterol and low cholesterol levels are related to mortality.

Total cholesterol includes both HDL (high density lipoprotein or ‘good’ cholesterol) and LDL (low density lipoprotein or ‘bad’ cholesterol). LDL sticks to artery walls and can block blood flow to the heart (increasing our risk for heart disease), while HDL cholesterol actually removes LDL from arteries. Problems may arise when our total cholesterol is too high, when HDL is too low and when LDL levels are too high. As it is estimated that 44% of Canadians live with high cholesterol levels, it is vital that we introduce some or all of the lifestyle changes required to ensure that cholesterol levels are within a healthy range.

Take these lifestyle changes to reduce cholesterol levels naturally:

1. Decrease intake of saturated fats and avoid trans fats – Avoid foods that include trans, hydrogenated or partially hydrogenated fats (check ingredient lists). For example, margarines, frozen pizzas, waffles, frozen fries and snack foods such as commercial cookies, crackers and pastries are often made using hydrogenated oils. Trans fat not only increases LDL, but it decreases HDL levels, deeming it a risk factor for heart disease.

2. Replace saturated and trans fats with unsaturated fats – Unsaturated fats include mono and polyunsaturated fats. While we find monounsaturated fats in foods such asvegetable oils, avocados, nuts and seeds, Omega 3’s are a polyunsaturated fat found in fatty fish (there some vegetarian sources as well but evidence is less conclusive on its role in reducing cholesterol levels). Omega 3 intake (especially from sustainable fish) directly reduces LDL levels and most importantly, can increase HDL levels.

3. Increase soluble fibre intake – Choose fibrous foods such as oat bran, barley and legumes (dried beans, peas and lentils) as well as whole grains, vegetables and fruits in order to help decrease LDL cholesterol levels.

4. Exercise - Exercise is the best way to increase HDL levels. Everyone can find a type of exercise that is best for their lifestyle. For example, you can join a gym or a yoga/pilates studio, or you might prefer swimming, dancing, walking, hiking, etc. The possibilities are endless and exercise is vital for optimal health and for reducing your risk of heart disease.

This article was written for the Ecology Action Centre in promotion of their annual fundraiser, "A Perfect World" taking place on September, 18th, 2016. Find out more at www.ecologyaction.ca/perfectworld.

An individual’s dietary intake is influenced by food cost, proximity to grocery stores, resources, transportation and nutritional quality as well as values and beliefs. Due to these factors, local food continues to have a very small role in the intake of Canadians, even though the prices are often on par with, or less expensive then, imported foods and locally grown food is often healthier, fresher and tastier than imported goods.

Now more than ever, supporting locally grown food is important due to climate change and droughts as well as the worldwide increasing costs of healthy foods and risk of food insecurity and foodborne illnesses. We know that supporting local farmers plays a part in supporting food security, but it also keeps money in the province, creates jobs, promotes a strong community and promotes environmental health. “Supporting all NS farmers will help to move everything in a more ecological direction” (Lowe, 2008).

In terms of environmental sustainability and the maintenance of healthy, fertile soil for future generations, local food systems are incredibly important. Smaller scale farmers within the food system generally have a strong connection to their land and use more traditional and sustainable methods to ensure pest and weed control as well as to manage waste and water. Although most Nova Scotian farmers are not certified organic, local farmers are less reliant on chemical inputs than industrial farms due to practices such as hand-hoeing, crop covers, crop rotation and insect cloths, etc. Furthermore, in managing healthy soil, there is less of a risk for chemical run-off which gets into the ground and the water, causing harm to wildlife and aquatic life (Statistics Canada, 2008).

Supporting local food also reduces our reliance on fossil fuels for many reasons. Industrial farms rely heavily on synthetic fertilizers and chemicals for production which are made using natural gas and oil, respectively. Smaller scale farms tend to manage the use of chemical inputs appropriately and a lot of the time, these chemicals are only used when needed, often with the help of a hired agronomist who can pinpoint when and what input should be used. Also, food travel uses a significant amount of fossil fuels and therefore, in supporting local farmers, we are reducing greenhouse gas emissions and air pollution.

Finally, supporting local food often drastically reduces the need for packaging; from boxes and styrofoam to saran wrap and plastic bags. Although you can generally purchase local food in a plastic bag, it is often harvested and sold as is.

It is incredibly important that consumers start asking questions related to the food being purchased. Find out where the product comes from and the farming practices used. It is with these questions that we can grow and maintain a thriving food community and we can support our local farmers in order to ensure a reliable, safe, transparent and best of all, sustainable food system for our future generations.

The Ecology Action Centre is one of several wonderful organizations in Nova Scotia who are working toward this positive food future. The EAC has been instrumental in raising the profile of healthy, local, sustainable food. Their annual fundraiser, called “Perfect World,” not only helps to support this kind of work, but is also an opportunity to enjoy fine culinary dishes prepared using local and sustainably sourced ingredients, from some of Nova Scotia’s top chefs. Come and experience the best of local food, and support this great cause at the same time! Information and tickets are available at www.ecologyaction.ca/perfectworld. What a great event to attend on your journey to sustainability.

​Shellfish is a group of seafood which consist of a hinged two part shell. Mussels, clams, oysters and scallops as well as some snails, squid and octopi belong to this category of seafood. Sustainable shellfish is a fantastic addition to a healthy diet as it is high in lean protein, a source of healthy fats and is high in essential vitamins and minerals. Shellfish is a source of polyunsaturated fats in the form of Omega 3’s which reduce the risk of cardiovascular disease through decreasing triglyceride levels, reducing LDL (bad) cholesterol levels and reducing chronic inflammation. It is recommended that we have two servings of fish per week in order to meet our needs for Omega 3’s.

Shellfish is also a source of key nutrients including iron, zinc, copper, selenium, and B12, etc., all of which are required for the functioning of the systems of the body. For example, oysters are a source of zinc which plays a role in the immune system as well as in the promotion of healthy hair, skin and nails. Oysters are also an excellent source of selenium, a powerful antioxidant with a vital role in a healthy immune system as well as thyroid function.

Mussels are an excellent source of manganese, a mineral required to help us breakdown and use carbohydrates and fats and it also plays a role in bone and teeth strength and maintenance.

All shellfish is a significant source of Vitamin B12. In fact, shellfish has more B12 than all other seafood. B12 is incredibly important for the production of healthy red blood cells and it aids in the function of the nervous system.

Unlike large, predatory fish, shellfish is not typically a concern in terms of mercury intake. However, it is one of the top 10 priority allergens in Canada and shellfish allergies are generally a life-long condition. Those who have a shellfish allergy should avoid all shellfish and avoid restaurants where cross-contamination may be of concern.

In terms of foodborne illnesses, as long as raw shellfish is stored and handled properly, there is little risk for contamination with bacteria, viruses or toxins. However, as those who are seniors, pregnant or ill have weakened or vulnerable immune systems, they may be more susceptible to the risks of illness from raw shellfish and may want to ensure it is cooked properly in order to reduce such risks. In order to ensure accurate cooking, boil shellfish for 3-5 minutes after the shells open or steam the shellfish for 4-9 minutes in a pot of steaming water. You may also boil, fry or simmer shucked oysters and clams for about 3 minutes in order to kill potentially harmful bacteria.

As shellfish is an incredibly healthy and delicious addition to the diet, try various shellfish options in many different ways and in a variety of recipes in order to help meet nutrient needs. To find out more about how you can add shellfish into your healthy diet, contact me at Nicole.marchand@eatwellhalifax.ca.

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